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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2019 Jan 22

METCON:On a 12-minute clock:1 minute of GHD sit-ups1 minute of bar muscle-ups2 minutes of GHD sit-ups2 minutes of bar muscle-ups3 minutes of GHD sit-ups3 minutes…

2019 Jan 19

METCON:12min AMRAP– 400m Run – 20 Front Rack Lunges (135/95)– 15 Strict Dips5min rest12min AMRAP– 21 Wall Balls, 20/14 – 15 Chest-to-bar Pull-ups – 9 DB Clean &…

2019 Jan 18

METCON:Complete as many rounds as possible in 20 minutes of:5 thrusters7 hang power cleans10 sumo deadlift high pullsMen: 95 lb.Women: 65 lb.

2019 Jan 17

METCON:Tabata handstand push-upsRest 1 minuteTabata single-leg squatsRest 1 minuteTabata push-upsRest 1 minuteTabata jumping lunges

2019 Jan 16

Annie50-40-30-20-10 reps for time of:Double-undersSit-ups

2019 Jan 15

METCON:4 rounds for time of:Run 400 meters50 squats

2019 Jan 14

METCON:10 rounds on the C2 rower of:Pull a sub-1:25/500-m pace for as long as possibleRest 3 minutesScale pace as needed so that first interval can…

2019 Jan 12

TEAM WODin teams of 3– 200 cal row– 100 T2B (1 hang, 1 work, 1 rest)– 200 wall balls– 100 devil press (50lb/35lb)– 200 broad…

2019 Jan 11

METCON:For time:15 burpees, jumping over the barbell5 clean and jerks12 burpees, jumping over the barbell4 clean and jerks9 burpees, jumping over the barbell3 clean and…
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2019 Jan 22

METCON:On a 12-minute clock:1 minute of GHD sit-ups1 minute of bar muscle-ups2 minutes of GHD sit-ups2 minutes of bar muscle-ups3 minutes of GHD sit-ups3 minutes…

2019 Jan 19

METCON:12min AMRAP– 400m Run – 20 Front Rack Lunges (135/95)– 15 Strict Dips5min rest12min AMRAP– 21 Wall Balls, 20/14 – 15 Chest-to-bar Pull-ups – 9 DB Clean &…

2019 Jan 18

METCON:Complete as many rounds as possible in 20 minutes of:5 thrusters7 hang power cleans10 sumo deadlift high pullsMen: 95 lb.Women: 65 lb.

2019 Jan 17

METCON:Tabata handstand push-upsRest 1 minuteTabata single-leg squatsRest 1 minuteTabata push-upsRest 1 minuteTabata jumping lunges

2019 Jan 16

Annie50-40-30-20-10 reps for time of:Double-undersSit-ups

2019 Jan 15

METCON:4 rounds for time of:Run 400 meters50 squats

2019 Jan 14

METCON:10 rounds on the C2 rower of:Pull a sub-1:25/500-m pace for as long as possibleRest 3 minutesScale pace as needed so that first interval can…

2019 Jan 12

TEAM WODin teams of 3– 200 cal row– 100 T2B (1 hang, 1 work, 1 rest)– 200 wall balls– 100 devil press (50lb/35lb)– 200 broad…

2019 Jan 11

METCON:For time:15 burpees, jumping over the barbell5 clean and jerks12 burpees, jumping over the barbell4 clean and jerks9 burpees, jumping over the barbell3 clean and…
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